Lentil Salad with Lemon-Tahini Dressing
Lentil Salad with Lemon-Tahini Dressing is a vibrant and satisfying dish that combines the earthy flavor and protein-rich goodness of lentils with a zesty and creamy dressing. This salad is not only delicious but also packed with essential nutrients, making it a fantastic option for a healthy and filling meal.
INGREDIENTS
For the Lentil Salad:
- 1 cup dried green or brown lentils
- 2 1/2 cups water
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint leaves, chopped (optional)
- Salt and pepper to taste
For the Dressing:
- 1/4 cup tahini
- 3 tablespoons fresh lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, minced
- 1 teaspoon honey or maple syrup (optional, for sweetness)
- Salt and pepper to taste
- Water (as needed to thin the dressing)
INSTRUCTIONS
For the Lentil Salad:
Rinse the lentils under cold water and remove any debris.
In a medium saucepan, combine the lentils and 2 1/2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but still firm. Drain any excess water.
Transfer the cooked lentils to a large mixing bowl and let them cool to room temperature.
Add the diced red bell pepper, cucumber, red onion, cherry tomatoes, fresh parsley, and mint (if using) to the bowl with the lentils.
Season the salad with salt and pepper to taste. Toss everything together gently to combine.
For the Lemon-Tahini Dressing:
In a small bowl, whisk together the tahini, fresh lemon juice, extra-virgin olive oil, minced garlic, honey or maple syrup (if using), salt, and pepper. The dressing may be quite thick at this point.
Gradually add water, one tablespoon at a time, and whisk until the dressing reaches your desired consistency. You may need 2-4 tablespoons of water to achieve a pourable dressing.
To Assemble:
Drizzle the Lemon-Tahini Dressing over the Lentil Salad.
Toss the salad gently to coat everything with the dressing.
Taste and adjust the seasoning if necessary.
Serve the salad immediately, or refrigerate it for a few hours to allow the flavors to meld together before serving.
TIPS
- You can use canned lentils for a quicker preparation, but dried lentils are recommended for better flavor and texture.
- Customize the salad with your favorite vegetables, such as diced carrots, celery, or avocado.
- Adjust the sweetness and acidity of the dressing by varying the amount of honey or lemon juice to suit your taste.
- Add a sprinkle of toasted sesame seeds or chopped nuts for extra texture and flavor.
NUTRITION VALUE
- Calories: 250-300 (approximate values)
- Protein: 12-15g
- Carbohydrates: 35-40g
- Dietary Fiber: 10-12g
- Fat: 8-10g
- Vitamins and Minerals: High in folate, iron, potassium, and vitamins A and C.
